Posts tagged with ‘clean & jerk’

  • WOD Blog | Workout of the day

    SATURDAY 18-11-2017

    - by Admin

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    82%
    87%
    92%

    CLEAN & JERK

    1 rep OTM x 5 / load
    82%
    87%
    92%

     

    GI JOZI

    LEVEL 1

    DB KALSU

    100 thrusters for time (17.5 / 15)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

    LEVEL 2

    KB KALSU

    100 thrusters for time (20/16)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

  • WOD Blog | Workout of the day

    SATURDAY 26-08-2017

    - by Admin

    HAPPY BIRTHDAY TO LEANDER VAN TONDER, CAMILLA KROG AND MARC DUFORQ!

    BARBELL CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

    G.I. JOZI

    FOR TIME: In Teams of 4-6 people.

    Buy in: 600m sled push ( as a team- team must keep up with the sled)

    3 rounds – 2 people work at a time
    DB Snatches x 100
    Medball Sit Ups x 100
    Lunges x 200

    Cash Out: 600m sled push ( as a team- team must keep up with the sled)

  • WOD Blog | Workout of the day

    SATURDAY 12-08-2017

    - by Admin

    GI JOZI

    For time:
    14 push-ups + 14 “Fire starters”
    40 wall balls, 7/5 to 3m
    14 push-ups + 14 “Fire starters”
    30 wall balls
    14 push-ups + 14 “Fire starters”
    20 wall balls
    14 push-ups + 14 “Fire starters”
    10 wall balls
    14 push-ups + 14 “Fire starters”

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2
    4×2, 75%
    NOT TnG

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1
    4×2+1, 75%
    NOT TnG

  • WOD Blog | Workout of the day

    SATURDAY 22-07-2017

    - by Admin

    HAPPY BIRTHDAY TO NICOLE GENADE AND DONOVAN FRASER!

    GI JOZI

    1 minute at each station followed by a 30 second transition to the next station.

    5 Rounds

    Air Bike
    Ski Erg
    Front Rack DB Step ups (20/24″)
    Wall Balls
    10m Shuttle Sprints

    BB CLUB

    A. SNATCH

    65%x3
    2×3, 70%
    3×2, 75%
    2×1, 80%
    2×1, 85%

    B. CLEAN & JERK

    65%x3+1
    2×3+1, 70%
    3×2+1, 75%
    2×1, 80%
    2×1, 85%

  • WOD Blog | Workout of the day

    SATURDAY 01-07-2017

    - by Admin

    HAPPY BIRTHDAY TO TAMARR SCHROEDER AND CAITLYN MORRIS!

    GI JOZI

    “Fat-ish Amy”

    For Time:

    50 Air Squats
    30 Skips (single or double)
    40 Sit-Ups
    30 Skips (single or double)
    30 Lunges (alternating legs)
    30 Skips (single or double)
    20 Kettlebell Swings
    30 Skips (single or double)
    10 Burpees
    30 Skips (single or double)
    10 Burpees
    20 Kettlebell Swings
    30 Skips (single or double)
    30 Lunges (alternating legs)
    30 Skips (single or double)
    40 Sit-Ups
    30 Skips (single or double)
    50 Air Squats
    * 35 min time cap

    ENDURANCE CLUB

    A. SNATCH

    Max in 20 minutes

    B. CLEAN & JERK

    Max in 20 minutes

    50% x 3 (power only)
    60% x 3 (power only)
    70% x 2
    75% x 2
    80% x 2
    85% x 1
    90% x 1
    93-95% x 1
    96-98% x 1
    PB attempt